Possible or not, RFL or Keto, any advice appreciated :)

[assassin]

Hello all;


I need help please with some advice which can help me adjust my goals or plan; I would really appreciate any sort of opinion/advice.

I have dropped from 25 BF% at 187lb to 17% at 182lb within 60 days, Using push/pull/legs+massive amounts of cardio, pushups and pullups.

Is it possible to continue dropping to 8-10 BF% within 60 more days (Date of my planned annual vacation)?

My goal is not absolute body building, but I am more concerned about health, fitness, strength and of course shape.

I don't have any restrictions on number of training sessions per day or training/cardio duration as I am fully dedicated to Training/Work for the next 60 days (Specially that I will be working offshore which gives me the chance to go to gym 3x per day for total average 3 hours daily).


I was planning to divide the 60 days as follows:
-1 week slight calorie decrease, moderate carbs limited cardio.
-12 days RFL increasing cardio and lifting for strength and maintaining mass.
-14 days moderate calorie decrease, moderate carbs lots of cardio, training divided on 3 sessions per day
-14 days moderate calorie decrease, low carbs lots of cardio, training divided on 3 sessions per day
-12 days RFL increasing cardio and lifting for strength and maintaining mass.




Training experience: 8+ yrs, back to training after around 1 year stop with lots of beer, unhealthy lifestyle and a serious hand injury (broken).
Body type: Endo/Ectomorph, maintenance around 2000 Kcal per day, height = 173 cm-5'9


Please advice whether the above is possible or not, and if I need RFL or should rather switch to Ketogenic/Low carb diet.?

 

[cdan19]

Hello all;


I need help please with some advice which can help me adjust my goals or plan; I would really appreciate any sort of opinion/advice.

I have dropped from 25 BF% at 187lb to 17% at 182lb within 60 days, Using push/pull/legs+massive amounts of cardio, pushups and pullups.

Is it possible to continue dropping to 8-10 BF% within 60 more days (Date of my planned annual vacation)?

My goal is not absolute body building, but I am more concerned about health, fitness, strength and of course shape.

I don't have any restrictions on number of training sessions per day or training/cardio duration as I am fully dedicated to Training/Work for the next 60 days (Specially that I will be working offshore which gives me the chance to go to gym 3x per day for total average 3 hours daily).


I was planning to divide the 60 days as follows:
-1 week slight calorie decrease, moderate carbs limited cardio.
-12 days RFL increasing cardio and lifting for strength and maintaining mass.
-14 days moderate calorie decrease, moderate carbs lots of cardio, training divided on 3 sessions per day
-14 days moderate calorie decrease, low carbs lots of cardio, training divided on 3 sessions per day
-12 days RFL increasing cardio and lifting for strength and maintaining mass.




Training experience: 8+ yrs, back to training after around 1 year stop with lots of beer, unhealthy lifestyle and a serious hand injury (broken).
Body type: Endo/Ectomorph, maintenance around 2000 Kcal per day, height = 173 cm-5'9


Please advice whether the above is possible or not, and if I need RFL or should rather switch to Ketogenic/Low carb diet.?

That's awesome results already, nice job. I think your under estimating your maint cal's at 187lbs your maint cals are approximately 2805 , (2400) on the low end base on a typical formula of body weight x 13-15, If your running 2,000 cal or below that's a signifigant deficit and provided your getting the right macro's in and you not struggling with energy I think 6-7% more in 60 days is attainable. Although Keto works best for me I say unless you've plateaued keep going with what your doing. If it ain't broke don't fix it imo. That's some serious dedication and results, keep going at brother, you got this.